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Pin Presses

in Triceps Exercise


Main Muscle Worked: Triceps

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Pin Presses - Exercise Guide

Step 1

Adjust the pins of a power rack according to your preference. It’s recommended that the height of the pins should be an inch off your chest when you lie down on the bench.

Step 2

Place a barbell on the pin with the weight according to your preference.

Step 3

Lie on your back on the bench with the barbell directly over your chest.

Step 4

Tuck your feet under the bench and arch your back.

Step 5

Hold the barbell with both hands using a standard grip. Your hands must be shoulder width away from each other.

Step 6

Lift your shoulders off the bench and retract them to bring them together. Keep it this way all throughout this exercise. This is your starting position.

Step 7

Lift the barbell up as powerful as you can. Focus on squeezing the handle and trying to pull them apart as you do this. Your elbows must remain tucked in. Continue until your arms are fully extended.

Step 8

Pause for a moment then slowly lower the barbell by reversing your movements. Continue until the barbell is resting on the pins.


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